Warm Up
2 Minutes of Cardio or General Warm-up
-Into-
Leg Swings, 30 Seconds Per Side
Arm Swings, 30 Seconds
Hip Circles, 30 Seconds Per Side
Inchworm to Push-Up, 60 Seconds
Alternating Lunge with a Twist, 60 Seconds
Glute Bridges, 60 Seconds
– Into –
5 Empty Bar Deadlifts
5 Empty Bar Hang Power Cleans
5 Empty Bar Power Cleans
15 Sit-Ups
12 Box Jumps or Step-Ups
Strength
Hang Power Clean
5 Minutes to Warm-Up to 65% 1RM
-into-
E1.5MOM x 5 Sets x 3 Reps @ 85% 1RM
WOD
In Pairs ~ 15 Minutes AMRAP (Switch Each Round)
COMPETITIVE
5 Power Cleans (155/110)
10 Box Jumps (24″/20″)
30 Double Unders
5 Power Cleans
10 Wall Balls (20/14)
PERFORMANCE
5 Power Cleans (135/95)
10 Box Jumps (24″/20″)
30 Double-Unders or 50 Single Unders
5 Power Cleans
10 Wall Balls (14/10)
LIFESTYLE
5 Power Cleans
10 Plate Jumps
30 Single Unders
5 Power Cleans
10 Wall Balls